Ethan Cannon

4.5 miles morning and evening.

Ran my favorite long run on RoxyAnn peak. The 14 mile version is from my house to a loop that goes around near the top. I did two loops and came home, except for a ten minute detour to finish off the mileage. From bottom to top there is 1200 feet elevation gained, but in between there is much more elevation change. Considering that, I was stoked to run it at 7:43 pace without even trying to go fast. It just kind of came to me.  

Mile repeats from Calle Vista to Juanipero roads. Pretty hilly, but one way is quite a bit more hilly than the other. If it was flat, I probably would have gone steadily faster each rep, but the hills kind of screwed that up. Times were 5:24, 5:24, 5:20, 5:29, and 5:02 with 2 minutes rest between each one, and a 2 mile warm up and cool down (including the active recovery that's 10 miles).

5 miles in the evening.

NOTE: This run was actually on Monday. My week goes from Monday through Saturday, not Sunday through Friday. Hopefully I won't make that mistake next week.

6 miles morning and evening... I must have run with someone that day because I was only supposed to run 10 miles total. 3 by 30 second strides on my AM run.

I overate in the morning and felt like crap on my run, even though it was supposed to be easy. Ended up doing 5 miles morning and 4 miles in the evening because I didn't get around to running until like 11:00 PM.

I believe this was my highest mileage day ever.... In the morning I did a 10 mile fartlek (6 miles with 2 miles warm up and cool down). Fartleks are the easiest of my hard workouts, as I essentially run easy to moderate pace with 10 to 30 second bursts whenever I feel like it. I was exhausted and hungry and ran pretty poorly.

I ran 6 miles with a friend in the evening. Felt fine; no lingering exhaustion from earlier today.

5 miles in the morning. IR/IP/Strength

4 quick miles in the evening; I decided to go a little shorter since I am scheduled to be over my planned mileage this week and I want to be rested for my race and long run tomorrow.

In the morning I ran a Fun Run 5K for an Eagle Project. I wanted to win but was planning on finishing my long run miles immediantly afterwards, so in my head I thought of going "fast but not actually hard". The pace was slow so I went out in front far enough that I wouldn't have to kick if the guy behind me sped up at the end. The pace felt boring, monotonous, and vaguely uncomfortable but I was mad when I finished and my time was 22:01! I was definitely not running over 7 minute pace. I was glad when two other runners told me their GPSs had us running 3.75 miles, which would be 5:50 pace. That sounded much more accurate.

After grabbing a few bananas, I headed out to finish my mileage (including the warm up from before I figured I had done five miles), and the first half was straight uphill. It got pretty tough. The way back was pretty easy but I felt guilty that I stopped and picked blackberries for a couple minutes because my long run had already been broken up with enough breaks already. Oh well.

IR/IP 

AM: 5 miles. IR/IP/Strength

PM: 5 miles with Harrison. Didn't feel super fast on either run which is a tad disapointing as I had a nearly 48 hour break from my long run Saturday, so I would expect to be quick. But this happens pretty often so I'm not super worried. I'm going easy today because my hard workout will be tomorrow at the Bear Creek 5K. This is the second of two races I planned for this summer (the first was a 35:51 10K in Utah on July 4th). So hopefully I will feel well tomorrow.

AM: 5 miles easy. Felt super tired. Before I did anything else I just lay on the floor for a while. I had second doubts about going to the race in the evening, and the storm that rolled in didn't help. IR/T10/ IP

PM: Decided to do the race. Extra warm up (about 2 miles total) because the race was 30 min later than I expected. The race felt like crap. I wish I could say it was just the first part of my hard workout, and to the outside observer of my workout that may look true, but I went pretty hard on the (in fairness, pretty hilly and tough) course and got 16:46. Super ticked. Within one minute I started my post race workout which was 32 minutes with a one minute hard- one minute easy cycle. I went about 4.5 miles with the easy about 9 min pace and the hard 5 min pace. That helped my mood a little bit after the tough race. 2 mile cool down.

AM: 5 miles. Pretty tired again. IR/Strength/IP

PM: 5 miles.

AM: Tempo Run. 2 mile warm up. 5 miles hard. 3 miles cool down. Felt tired again. It's interesting though that although I have felt really crappy this week, the past couple times I have actually checked my pace instead of just estimating (with the exeption of the race) I have been pleasently surprised by my performances. IR/IP/T10

PM: 5 miles. This felt a little bit easier. With the exception of hard workouts, my mileage right now is almost exclusively hills which makes it harder than it would otherwise be.

AM: 5 miles. IR/IP/Strength

PM: 5 miles with Harrison. Didn't feel amazing or anything but having that distraction made it seriously feel like I was running for five minutes which was awesome.

Today was a long run, and it felt great! I was only able to do 13 miles because I had a commitment in the morning and I slept in a little, but it was nice to feel good and not constantly be thinking about how tired I was even though I was on my own. I had a lot of fun and went fast at the same time! Instead of doing the last two miles later in the day I opted to call it a week. IR/IP

AM: Went down to the North track for mile repeats. Today I bumped up the rest from 2 minutes to 3 minutes, but maintained my volume (5 miles) simply because I needed to get the mileage in somehow. I'm hoping this will help me become more prepared for the BYU workout. 2 mile warm up. I was shooting for 5:10s (5:08 through 1600 which is 77 second laps), and I ended up going 5:11, 5:11, 5:09, 5:08, and 4:55. Then I went on a 2 mile cooldown. The whole thing felt really good. I wasn't even that tired by like 20 minutes after my run. IR/IP/Strength

PM: 5 miles super hilly. Felt good.

Healthy Oatmel Recipe for Me: Oats, Soy milk, Cinnamon, Almond extract, frozen berries, and flaxseed. Mix it up and microwave. 

AM: 5 miles. IR/T10/IP

PM: UH OH. I've been super stoked to not have been injured all summer despite the high mileage, but I had to shut it down after 3 miles tonight because of what I believe to be a retrocalcaneal bursitis problem. This is not good, and now is an awful time for this to happen. Hopefully I will feel better tomorrow.

AM: 5 miles super easy because of my injury. IR/IP/Strength

PM: 5 miles. Felt healthier which was great.

AM: I did a new type of fartlek today. 36 minutes total after a 2 mile warm up, going 3 minutes running "up" (where I don't slouch and allow my body to relax and go slow) but not super hard- just like 6:30 pace. Then I would go 1 minute hard, which ranged from 6 minute pace up some hills to a 4:30ish pace hauling downhill. Very blessed to have been able to get back on track and do my full workout! 2 miles cooldown. IR/IP/T10

PM: 5 or 5 and a half miles fairly quick (even for a night run) because I ran with Luke.  

AM: 5 miles. IR/IP/Strength

PM: 5 miles.

Long run on Mount Ashland today. I tried to not stop at all but a few things came up (like a quick bathroom break and a very nearly sprained ankle) so I got through the first 110 minutes with only like three minutes of not running in between. Then my parents weren't back yet so I ran another 10 min to finish up 2 hours of very tough, hilly, running. 14 miles total. 

AM: Last hard workout in Medford! Hopefully I get used to the altitude in Utah quickly... Anyway today I bumped up the rest on my mile repeats from 3 to 4 minutes and dropped the reps from 5 to 4. Unfortunately I realized that didn't make the first mile any easier, and it was actually quite harder as I tried to hit 74s so I could go sub 5:00 on all of them. Also, adding the extra minute of rest didn't do much to slow down my heart rate I think. Like a graph of exponential decay, the more rest I add, the less that additional rest matters. Anyway, the 5:00 goal made the workout harder, but it also made my times more condensed, which is something I had been hoping for the past few weeks. I ran 4:59, 4:59, 4:58, and 4:51. It could have been better than 4:57 average, but at least I made my goal. IR/IP/Strength

PM: 5 miles that felt rather easy and the time I spent went rather quickly. Hopefully this is because my body is becoming more accustomed to the workload.

AM: Regular 5 mile morning run. IP/IR/T10

PM: 5 miles.

AM: 4 miles. Ran out of time as I left for college this morning, and planned to get the extra mileage in later, but....

PM: 4 miles. I got back to my dorm super late, and had to come back early (just before midnight) because I didn't have my ID card yet, which would allow me into the building after hours. I need to start adjusting to college and continuing to focus on running.

AM: Tempo run. I think I pushed my body pretty hard aerobically, but it felt sooo slow. One reason is the altitude change, the other is that I am in a new place and don't really have any running routes. So I waste energy thinking where to go next, turning, stopping at stoplights, etc. I did a 2 mile warm up with 5 miles tempo and a 1 mile cooldown (ran out of time).

PM: In an effort to make up for my lackluster performance earlier today, I ran 6 miles. IR/IP/T10

AM: 5 miles. IR/IP/T10/Strength

PM: 5 miles. 

Wow, today was epic. It was my flattest long run in a while. There were definitely some hilly sections, but my recent long runs have all been on RoxyAnn of Mount Ashland, so this doesn't really compare. I wanted to give it a solid effort, and was planning on going 2 hours even though I hoped to go faster than 8 minute miles. I felt fast, but holy cow, not that fast! I did three miles where I saw mile markers, and even though it was the hilliest (up Provo canyon and back) and windiest (I am not a weather wimp- it was blowing hard) section, I was running miles in 6:20 pace! I did not see that coming, and definitely doubted the accuracy of the first one, but started accepting that maybe I am better than I thought I was after the next two miles confirmed the speed. I ended up running 100 minutes, which is enough for 15 miles at 6:40 pace, which is very realistic seeing as the rest of the run was easier (until the end, when I just wanted to be done). The fact that I didn't run that long bothered me a little, but Spencer Gardner, one of BYU's top guys, did his 15 miles long run at 5:45 pace- if you do the math that means his long run was a meager 86 minutes. So that made me feel better. Now time to recover for Tuesday. IR/IP/T10/Strength

AM: 4 miles w/ 4 strides. I thought this morning that practice would start tomorrow, so I was only planning on running once today. IR/IP/T10 Then I went to the track office and found out it was actually Wednesday, so...

PM: 5 miles.

Alright, so tomorrow is actually practice. NBD just like the most important workout of my life and the first one in a year and a half where I won't be the fastest one there. That's a bit of an understatement, as there's gonna be a 28:44 10K runner there lol. So today I ran later than I would have liked in the afternoon, but I got in a solid 4 miles. Then I took a nap and tonight I'll go to bed pretty early so I can go do work tomorrow. I don't want my 896 mile summer to go to waste!!! IP/T10/IR

Wow today was epic... By the time we had our "range of motion" checked (basically just another physical) it was 3:00 or so when we headed out to the track. I was under the impression the whole team was going to be there, but it was just the walk-ons! I quickly determined that there was one guy who was at my level there, a 9:20 two-miler from Wisconsin who had been doing 70 miles a week, so we agreed to switch off leading laps. The workout was 3 by 1600 meters with 4 minutes recovery. It was a blazing 90 degrees and a little windy on the home stretch, plus it was obviously 4500 feet elevation...

Anyway we went out slow in 73, and on the home stretch I took the lead and brought us through 800 in 2:25. Then the other kid came up and ran another 72 so we were at 3:37 through 1200, when I took the lead and finished first in 4:49. But everyone was with us, so I had another guy lead the second mile.

He went out in 73, and by 600 meters in, the two of us ditched them and came through 800 in 2:25 again. I want to say we ran 71 to be at 3:36 through 1200, and he led the whole way to finish us off with a 72 for a 4:48. The other guys ran 5:02 and 5:16. 

The last one the other kid made me lead, so my adrenaline got to me and I took us out in 70. I motioned him to come up but he was a ways back, so I brought us through 800 in 2:23 after a 73 lap. With 600 to go he finally took the lead and we got through 1200 3:36. Then we picked it up and finished in 4:45 with a 69 last lap.

Altogether a great workout, especially considering the altitude. Coach said the two of us can keep practicing with the team, so I am stoked to have a chance to be a D1 athlete! Right now my nose is runny though like after a race. I will hopefully recover for practice at 3:00 tomorrow.

First run with the team... It wasn't insanely hard and fast like you would expect from your first workout with an NCAA team, because tomorrow is a race. Some of the guys got up to 8 or 10 miles, but I ran with Tanner Raines (the other walk-on) and we turned back early with a guy who felt sick and the 800 meter runners. This week I'm going to get in hardly any mileage at all! Oh well, hopefully I'll get into a new routine next week. We did about 5.5 miles at 6:30 pace. Then we went on the track and did 4 strides. Tanner said we should shoot to break 20 minutes for the 6K tomorrow. That sounds like a good goal to me. I hope we can be good training partners. I bet reguardless of who wins tomorrow, it'll be close. IR/IP

Today sucked major... I knew It was gonna be tough to turn around from the workout Wednesday and race today but I sucked hard core today. I ran 21:08 for the 6K, which was a brutal race. You actually lose elevation during the run but the first half the race is just running in grass loops and it felt awful. My teammates didn't beat me that bad, but the best ones were just doing a tempo run/ easier race. I don't feel like I deserve to be taken seriously after a race like that. Hopefully better things will come tomorrow. 

First college long run in the books. 15.5 miles at 6:40 pace. It wasn't that bad, but I heard that they normally run in the low 6 minute range on the way out and in the high 5s on the way back. I was just as tired coming off a hard day yesterday as anyone else, but I doubt I could do that! IR/ IP/ T10

As if I was going to have a problem getting in mileage, lol. Today I did 10.5 miles at 6:30 pace with the team. 'I'm proud of myself that I couldn't even do that until my sophomore or junior year and now that's like an easy day. Then we went inside and did 4 strides before some plyo stuff and core and weird drills with hurdles and other things I wasn't used to. As a result my inner thighs were on fire afterwards. IR/IP 

The workout today wasn't like brutal or anything. Maybe it would have been if I had gone harder, but I just didn't feel like I could. It was weird. Really quickly each rep I would start panting and my legs would feel worn out, but then during the breaks I felt fine! Oh well. We did a 3 mile warm up, then 3 by 2 miles with 4:30 recovery at Kiwanis park. It was pouring rain and there was massive puddles. Running up and down hills and making tight turns didn't help our pace either, but even though those things made me slower, the workout was actually pretty neat. I ran 11:05, 10:54, and 10:46. Those times weren't very good even for the conditions in my opinion but I hung with a group of guys and even beat a few of the runners on each rep. And it's not like the top guys anhillated be like I expected, as the fastest rep of the day run by anyone was 10:10, so that made me feel better. 3 mile cooldown. IR/IP

10 miles today at 6:40 pace... felt pretty easy. A pain on the top of my foot got worse today but not enough to alter my stride or anything and after doing some research, I believe it is a minor thing that came from tying my shoes too tight yesterday, as opposed to a stress fracture, which would be awful. 4 strides. IR

I don't really understand today... 3 mile warm up then a quick pre-race workout on a 400 meter grass oval. My perceived effort was WAY harder than my times indicated.... 3:46 1200, 2:25 800, and 64 400 with 2 min rest in between each. Not all out but still way harder than I hoped. 2 mile cool down. IR

A little over 5 miles easy on the BYU Autumn Classic course to practice for the race tomorrow. I don't like running loops (which is what we will be doing), but it seems pretty quick. Also, we get to run almost a mile on the track! Plus Spencer Hanson lent me a pair of his spikes which are way better than anything I've ever been in. Hopefully that will make for an even faster race. I definitely need to redeem myself after running awfully last week. 2 strides.

Great Race today! I ran 21:17 in the 4 mile at the BYU Autumn Classic. The guy who won ran 20:14 I believe, and the first BYU guy didn't go through until 20:21. I was pretty stoked to be so close to all my teammates, and not just be some scrub who gets last place every time. I beat two of the guys on the roster, the two other walk ons, and even a few guys from UCLA. I got 30th place overall out of 50. Three mile warm up and an extended six mile cooldown to finish mileage. 

Mileage day today... 10 miles at 6:30 pace. This is our first uninterrupted week of training without a race so I'm actually a little worried about how hard it it going to be. Apparently we are doing a brutal workout tomorrow and another one thursday, with an insanely fast long run on saturday. If everything goes well, even though I'm not doing doubles anymore, I'll probably go above 70 miles again this week. 4 fast strides and the core/ plyo work again.

Brutal tempo run workout today. We started at like 5000 feet and ran this road that just went up and up and up. Occasionally you'd get a flat spot which was awesome. It was supposed to be in three segments- easy/medium, hard, and hardest. After starting at like 6:30 pace, people moved it up to like 6:20s pretty quickly, which didn't feel easy at all. Eventually it just got super hard and the last two phases kind of melted togehter and were both really tough. Luckily I didn't get in over my head early and I was able to stay focused the whole time. I ran 50:07, which is a hair over 6 minute mile pace. IR/T10/IP

10 miles at 6:50 pace today. Yesterdays workout was definitely still in my legs. I didn't feel quite as snappy on my strides either. We did some more drills today. IR

Trying to stay positive here... I guess not every workout can go your way. I couldn't have seriously expected to have continued improving on every single workout for the entire season, and today things just kind of fell apart. I was still exhausted from tuesday and also very dehydrated. After a 2.5 mile warm up we ran five 1000 meter repeats. It was supposed to be six but coach let us stop one early. I ran 3:05, 3:06, 3:08, 3:09, and 3:06. Stay positive and get rested for Saturday, that's what I have to do. 4 strides. 1.5 mile cool down. IR

8 miles, 7 minute pace. 4 strides. IR/T10/IP

It's crazy how fast your confidence level can change at this level. On thursday I was in the dumps after a workout I probably could have run as a high schooler. Today was my first "hard" long run with the team. We started out at 6:30 pace for three or four miles and then just ratcheted it down. The last mile or two I had to book it because I thought maybe I could break 90 minutes, and I did! I ran 89:35, which is about 5:58 pace. The cool thing is that I've always wanted to go back and run the Pear Blossom so I could break one hour in the ten mile, but now I don't really need to because I hit ten miles (if I was running even splits) in under an hour and then kept going for another five at altitude. IR/IP 

8 miles at pretty easy 7 minute pace. 4 quick strides, then some plyo, which included some brutal core work I wasn't used to. IR

3 mile warm up and then a really weird workout... I thought it was gonna be on the track but of course they always pick super tough hilly grass courses with lots of tight and sometimes random turns. It was a 5k and a 2 mile with some more weirdness: each lap was like easy-hard-easy-hard-hard and it made like no sense. The "easy" was supposed to be like "less hard" though. I felt ok but not great about it. 16:59 for the 5k and then 10:56 for the 2 mile. Then a 2 mile cool down. My first weights session afterward, it was pretty tough. 

10 miles, 6:40 pace, felt good. 4 strides. IR/T10/IP

Hard workout today at Kiwanis. I have a very legitamate theory that flats are super helpful and that I am screwed on all the grass workouts by more than I thought by being the only one who wears hefty trainers. You can literally line up all my workouts from best to worse and the best ones (Mile repeats on track first day, Hobble Creek Canyon, First hard long run) are on a hard surface, while my worst ones (Today, 5k/2 mile, 1k repeats, 1200 breakdown) have all been on annoying grass! I also did well at the Autumn Classic, but that was using a nice pair of spikes. 

4 by mile with 4 minutes rest. 5:08, 5:04, 5:09, 4:57. More than a three mile warm up and cooldown including strides made 11 miles overall. 

10 miles, 6:45 pace. IR/T10/IP

15 mile long run in 89:41. A few seconds slower than last week but I'm totally fine with that because it was raining pretty hard especially on the way out and people weren't really pushing the pace so it felt pretty easy. At one point on the way back I had to go out and run in front because it was so slow. We didn't start really pushing till a mile and half out or so. Calve pain is still there a bit. IR/IP/T10

Workout today since varsity is running Notre Dame on Friday. It was pretty quick and good. 3 mile warm up, then a "1600 meter breakdown" with like 4 minutes recovery. I finally got Spencer Hanson's flats to wear and they felt GREAT at Kiwanis park. He's letting me keep them which is awesome because every grass workout will go better now that I am less weighed down. I ran 4:54 for the mile, 3:41 for the 1200, 2:18 for the 800, and 68 for the 400. I didn't want to look like a tool and destroy that last 400 because we all were told to not go for it but I could have run 62 or 63 even with the hill that was there. It felt really easy and good. 4 mile cooldown. 

10 miles at 6:20 pace. Definitely my fastest easy day ever but it was alright. My abs were burning from weights yesterday but we did more core anyways. 4 strides. IR

3 mile warm up, then a fartlek on ROAD! I was so excited to be off the grass that I sort of forgot it was going to be hard haha. It was a 10-5-3-2-1 fartlek with equal rest after each rep except after the first one, where we only got five minutes (so our rest was 5-5-3-2). I don't want to tell anyone this because they all ran like 9 flat 3200s in high school, but if you convert for altitude I PR'ed in the 3k on the 10 minute segment! I was about three seconds back from exactly two miles, which means I went through 3k in 9:22. Converted for altitude that's like a 9:12 so that's cool I guess. Didn't do very well on the five minute part, I ran one mile exactly. The three was better and the two better than that, and I felt very controlled leading the final one minute segment (varsity is at Notre Dame). I probably was able to do that because of all those suckish all out 400s we used to run in track. 3 mile cooldown, weights. IR

10 miles, 6:40 pace on a cool new route. It was nice to shake things up. IR/IP/T10

I knew from the start that today was going to be a mental battle. Since tomorrow I'm leaving for General Conference at 7:20, I decided to preserve my sleep by running long today, which worked out OK anyway since we worked out on Monday and Wednesday. The problem is that this was the first time I've run on my own since I've been here, and it is seriously SO nice to be able to run with a pack. Luckily I ran into Ben Johnston (who is transferring to Utah State) and a kid named Scott who used to be on the team, so we ran together for four miles or so before they turned around. Unfortunately the first four miles are always the slowest that wasn't too helpful. However, I surprised myself by being able to get into a really nice rhythm on the way back, and I got a PR of 88:28! That's 5:54 pace! To do that on my own was pretty cool. I did 6:12s on the way out and 5:36s on the way back (remember the uphill is on the way out). 

Set my alarm for 5:20 this morning... I should've known a run wasn't gonna happen. Oh well. I ran tonight. Since I wasn't running with anybody I ran faster than I should have, high 6:20s pace. IR/T10/IP

10 miles. 6:40 pace. IR/T10/IP

Had a nice birthday workout today... We ran the Lake Loop run (not a loop around Utah lake obviously, but a run that goes to it and comes back again). Varsity ran 5 miles and the people going to the race on Friday just did three. I ran 15:24 for the three miles, with nice even splits of 5:07, 5:09, and 5:08. That's on pace for a 15:57 5K so I guess I PR'ed in practice! I felt great afterward and recovered quickly. Hopefully I'll recover for the race as well! IR/T10/IP/Yoga

A bit over 8 miles today with five fast strides after and some core work/hurdles. IP/T10

Ran a little longer than I would have like but oh well. Race tomorrow. 

Really crappy race today... Three mile warm up before the Color Country Invitational at Southen Utah University. My time for the 6K was 20:51 and I got 15th place overall and 6th out of the 7 guys on my team. Felt great for 8 minutes and then things just fell apart. We ran up this dirt hill three times that just killed me by the end. Ugh. 

Decent long run today. I'm proud of myself for running it hard after my race yesterday. I didn't feel like I deserved a break. Unfortunately, no one seemed interested in going hard on the way out so we were about 50:30 at the halfway mark which is super slow. Just under 6:45 pace. I knew I couldn't PR with such a slow time on the way out like that but I wanted to at least get a solid run in so I went with a few guys who were going hard on the way back. I finished in 91:50, which is 41:20 on the way back, which is about 5:31 pace. My previous best was 42 flat, so given the race yesterday, I'm ok with that I guess. 

Nice workout today. 2.5 mile warmup to the grass intermural field and then 6 by 800 meters with 3 minutes rest. Last workout I had here sucked but today I had flats and I felt very blessed to be able to hang in there. 2:23, 2:20, 2:22, 2:21, 2:22, and 2:16. 2 mile cool down. 

10 miles at 6:40 pace. Plyo/Core. 

3 mile warm up, then a mile breakdown on the track in flats. About four minutes recovery.

1600- 4:38 

1200- 3:31 

1000- 2:53

800- 2:13.

We didn't do the last 400 which was actually a bit dissapointing. That's where I do best. 4 mile cooldown. 

9 miles, 7 minute pace. Backing off a bit for the race saturday. IR/T10/IP

Easy day. 7 min pace. 

3 mile warm up before the BYU Homecoming Cougar Run. I felt like I should have been closer to Taylor Farnsworth who got 2nd place, but overall I'm OK with my time (a new PR of 15:37) and place (3rd behind Tommy Gruenwald and Taylor). Extended 6 mile cooldown and was pretty stoked to hear that even though I obviously couldn't accept my 50$ in prize money, I could at least get a $22 refund to reimburse the cost of the race. 

10 miles. 6:30 pace. Plyo/ core. 4 strides. IP/IR

Hobble Creek Canyon today... Yikes. I did really well last time, but wasn't so happy about this round, even though I PRed. I got 49:08, which is a bit under 6 minute pace and a minute faster than last time (50:07), but conditions were perfect today (cloudy but no rain, and even a bit of a tailwind) so I really should have been more like 48:30 on the 8.2 mile, 850 foot elevation change tempo. Oh well. Weights. 

10 miles, 6:40 pace, strides. Plyo/core

Probably my best workout since I've been here. 4 by 1600 on the track w/ 4 to 5 minutes recovery in 4:45, 4:46, 4:43, and 4:39. It felt great. The second was definitely the easiest 4:46 mile I've ever ran. Weights

10 miles, 6:40 pace. IP

Pretty tired on my long run. 6:30 pace. IR/T10

Rough workout today... 2 by mile and 2 by 800 at the intramural field w/ 3 minutes rest. 4:58, 5:05, 2:24, and 2:22. I got DITCHED on the first one, but slowly moved up in the pack through the workout till the last one when I was just behind the leader (of the second group). That's probably the only positive thing! Sometimes you can't go off time. Weights 

10 miles on my own since I had my Eagle Board of Review this evening. Core

Weird workout today... We went to Lowe's Air Sports and did a "workout" there. It was tough but it wasn't anything like a real workout. I was glad though because I've been pretty tired and my knee has been hurting. 

10 miles, 6:30 pace. 

10 miles with tanner since no one else showed up. 6:50 pace. 

Weird day... I ran 8 miles to get some mileage and then went to the BYU biathlon (a 5k and 300 yard swim). Ugh. I felt so tired right from the start. Some people went out in front of me and I was like "wait what?" I later found out they were on the triathlon team but still, I wasn't gonna let that happen. I need to get some more sleep and hydrate better, because even with the 8 miles I shouldn't have felt like that. Anyway, I got things under control and was in the front by halfway. Apparently I dropped people pretty bad cuz I had already swum three of the eight laps (snake style) by the time the next person got in the pool. That's when things got bad. I started feeling super tired and switched from freestyle to breaststroke. Despite my MASSIVE lead, I still got passed on the last lap. So ticked. I'm super competitive but I just didn't feel like I could go any faster. I had really wanted to win that. 2 mile cool down, once again super tired. 

10 miles, 6:30 pace. Felt great. So glad I got 9 hours of sleep on Saturday night! Daylight savings really helps. Plyo/Core

1000 repeats on the intramural field. This time instead of several minutes we only had one minute recovery. 3:11, 3:11, 3:08, 3:10, 3:13, and 3:12. He didn't tell us we were only doing six until after we had finished that one, which is why I didn't finish very fast. Altogether not a bad workout given how tired I felt going into it. Weights/IR

10 miles, 6:45 pace, plyo, core.

Lake loop tempo today... Didn't do too well but I did have a good last mile. The mile markers must have been off though because I definitely didn't run 4:39 for that one which is what it would have looked like. I ran 25:52, which is 5:16 pace if it is 4.9 miles, which is what people's watches say (rather than 5 miles). Weights  

10 miles, 6:45 pace. IR

Shorter long run today as we finally start to taper. I definitely needed this.

Great workout today! I felt rejuvenated and like I actually wanted to run again. Part (but not all) of this is due to the fact that I ran well. It was 3 by 800 with 3:30 rest on the field next to the track that is on a slant so it's actually really slow... 2:20, 2:19, 2:15. 

5 miles easy. Couple strides. Core

Well today was my last day of XC. We had a time trial at Kiwanis park. Four laps. It was so cold and bleak outside and it hurt so bad it was as close to running through h*** as I've ever been haha. I ran 21:14. Three seconds faster than what I ran a couple months ago on a much, much, faster course. Kiwanis always sucked. Having said that, I'm not very happy with how I ran. I was glad to hear that Tanner felt like I did; we both felt like we had peaked a couple weeks ago and we have been exhausted every day for a couple weeks now. I mean, in past seasons, I maxed at 45 miles a week... In August. Now I've been running 60 plus miles a week, when I normally would already have been on break after districts (when I would have been doing hardly any mileage!) I still feel like despite my poor peaking, I have a lot of fitness I don't want to waste right now, so the next week and a half through nationals will be super light mileage to recover from this season while hopefully not losing much fitnes, then I will move into some track work for a mile time trial on the track. The obvious goal to shoot for is sub 4:20. Hopefully I'll be up for it! This has been a really epic XC season though and I know I got into great shape even though it still has yet to show in one individual race. 

7 miles

5 miles, strides. 

8 miles. Whoop dee doo 

5 miles up Rock Canyon on a freezing but sunny winter day. It felt so great to take my shirt off part way through and enjoy the good weather. I'm sure some people saw me and judged me for it but I don't care. It's awesome to be able to be outside during the winter and not be cold. There was a really cool view also at a really high point I reached.

6 miles w/ 2 strides 

5 miles... I think 

5 miles, strides 

7 miles, strides. 

8 mile "long run". My last solo/ easy run before track. Feeling energized and excited again, this is right where I need to be!

Wow... Altogether not a good workout. I don't know if my easy week just destroyed my ability to run fast or what, but hopefully I can get it back fast. We did a mile breakdown, and it was on the indoor track. Not a good first experience with running on an indoor track. Tons of jostling, super hot, bad air quality, and we had to follow weird lines and not just run on the inside. Anyway I ran 4:44 for the mile, then pulled out after about 500 of the 1200 and did the same with the 800. First time this season (if this season includes XC) I haven't finished a workout. Actually, XC is over, so now that I think about it, I'm pretty impressed that I finished EVERY SINGLE WORKOUT from June to November. The only reason I consider this still the same season is that I'm hoping to harness the fitness I gained to boost me now so I won't be starting from scratch and my hard work last season won't have been for nothing. On the 400, (first 400 since track season) I ran 59 which I guess I'm ok with since I didn't even think today was going to be a workout and I haven't got like jack crap of sleep in a couple weeks. I'm hoping to get in good shape in the next couple weeks, but mainly I'm hoping to get some great track workouts in over winter break at my home track. Can't wait for that! 

Uh, long story but today was my longest mileage day ever. 10 miles and core in the afternoon, and for reasons I will not explain here, I ended up running 3.5 miles both ways to Cinemark 16 at night. 

6 brutal miles from my dorm past the trailhead to the Y.... Yikes. Core/IP/IR

I was supposed to tempo today but I ran out of time before going to my grandparents house and I feel like I need track speed quickly for the time trial, so I did my own workout, 2 800s and 2 400s with 3 minutes recovery. I ran 2:17, 2:14, 63, and 58. Not great compared to where I was at in XC a few weeks ago, but decent when you consider this is the second track workout of the year. Hopefully I'll get into it.

6 miles in the morning, then 4 at night since I didn't have time to do it all at once. My run at night felt great!!!!!! Strides were awesome too. I felt like I was flying even on the uphill one. Core

Holy crap today was probably my worst run since a long run I went on this summer that just blew nards. Ok, here's my plan of attack to get back on track (even though I know that sometimes everyone has bad days, there's definitely more I could've done): 1. Get more sleep. I slept in this morning, but the last couple of hours I was awake on bed anyway. 2. Eat better. This week the cannon center has been closed so I've had to improvise. Next week I'll be back on track. 3. Hydrate. I can tell I haven't been doing a great job, won't go into that. 4. Run with others. That always helps. This one wasn't my fault really since it was thanksgiving week so there wasn't practice, but it always helps to have other people there running with you. I couldn't train the way I do on my own. Next week I'll be able to do that again.

10 miles, felt good, strides, core, IP/IR.

Holy crow, today I ran way better than my cruddy workouts last week. We did 8 by 400 on the outdoor track (thank goodness, it was 45 degrees and felt wonderful) with 90 seconds rest. I ran 62, 62, 63, 61, 61, 63, 62, and 60. Averages out to a bit under 62. Still not completely satisfied, I would have liked to closed in 58 or maybe even faster but oh well. Weights/IR/IP

10 miles on my own since I was at the econ lab till 4:30. Can't wait till break when I can really spend more time focusing on running since there won't be any school work. 

Well, it's apparent that over my break I lost a little of my ability to run long and hard. I ran 26:12 for the just under 5 mile tempo lake loop today, 20 seconds slower than last time. It'll come back. Good news though is that the event I'll be running takes about 4 minutes. Which is nice. Weights

10 miles 

Achilles problems... Only 10 miles

Sick today so I missed the workout. 7 miles on own 

10 miles, IR/IP/Core/hurdles

Didn't know we were running a "tune up" instead of just a few miles today, but I'm kind of glad to get on the track before tomorrow. 400 and 2 200s in 60, 27, and 28. Not like super hard but we should've gone slower. 

Race day today... It could have been better or worse. I ran 4:31 for the mile in my first ever indoor meet. Now I'm just super excited to start building my fitness and getting in some awesome track workouts over next week and through break so I can come back and go under 4:20 at the BYU indoor meet. 

10 miles, core, IP/IR 

Nice long run today, it was around 6 minute pace. 

10 miles nice at a pretty decent pace. IR/ core

Great run today! 10-5-3-2-1 fartlek was good; it appears my endurance is coming back to me because I ran a full 2 miles for the 10 minute segment today, which is a little better than last time. I did better on the five just like last time, and exploded the beginning of the 3 before I felt the need to "release something that had been building up inside my body", to say it politely. Somehow, for the rest of that one and for the 2 and 1, I still held my own and was with the group despite how uncomfortable it was. 

10 miles. IP/IR/Core

Solid workout today... 5 by 1200 on the indoor track w/ 3:30 rest. Much better than my last workout indoors. 3:28, 3:28, 3:29, 3:29, and 3:27. That's 2:53 average through 1k, and I remember doing a workout I thought was good last season where I had the same rest and was averaging 3:02 without altitude. So I'm definitely getting better! 

10 miles. IP/IR

15.5 miles on a great freaking long run! It was windy and raining on my first run back in Medford, and I felt great so I did 3 loops on RoxyAnn. This is only tied for my longest long run ever, but it's by far the most difficult as I start at 1800 feet elevation, get to 3000 feet early on, and then go up and down and up and down for the rest of the time through the rain. With one loop to go I made a goal of running under 1:45, and I ended up running 1:42 flat, which is 6:35 pace. My next best pace was 7:42 which I ran this summer! 

5 miles morning and 7 at night. 

Tempo run: felt bad so I did 2 by 2.5 mile instead of just a 5 miler and did 3:30 rest in between. 5:14 pace on way out, 5:04 on way back. 

8 miles

Christmas Day run 

Horrid workout. 4:52, 4:53, then a 3:42 1200 and 2:17 800 cuz I felt like death. 

Felt a lot better today. 14 miles was one roxy ann loop and went to the top. 

9 cool miles at night, I was able to run up Roxyann for part of it because the moon was really bright. 

Beautiful day for a very hilly cherry lane tempo run, 2 by 2.5 miles w/ 3:30 rest in between. Thought it would be better to go off of time rather than pace and estimate my distance so I didn't stress over it, but I felt really good about today. 

One Roxyann loop at 6:50 pace on a beautiful day. I'll take it! 

NEW SHOES. But for mileage calculations, it'll probably just be better to say I got them at the start of the new year.